Unleash Your Inner Strength: 40-Minute Total Body Power Session (Low Impact) | Joanna Soh

By Jean Laguerre | Health & Fitness

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40-Minute Total Body Strength Training at Home (Low Impact, No Jumping)

This is a total body Traditional Strength Training workout. What does it mean? That means we will focus on building strength in one muscle group at a time. This is a great way to increase muscle mass and tone a specific area of the body.

This is not a fast pace workout nor is it high impact. This workout is low intensity and low impact, that means no jumping. It's suitable for ALL LEVELS, because you can adjust the weights according to your own fitness level. There will be a total of 3 circuits which will be split to lower body, upper body and core.

What you'll need is a pair of medium weight dumbbells (4 – 6kgs each) and a pair of light weight dumbbells (1 – 3kgs each). Let's lift and get strong!

CIRCUIT: 45 secs Work – 15 secs Rest (Repeat x2)
Workout Duration: 40 minutes
Estimated Calories Burned: 250 – 320 Calories

Circuit 1 (Lower Body)
1) Tempo Squats
2) Lunges
3) Booty Leg Sweep
4) Weighted Side Leg Raise

Circuit 2 (Upper Body)
1) Row & Reverse Fly
2) Alternating Arnold Press
3) Side & Front Raises
4) Tricep Kickbacks
5) Bridge Chest Fly
6) Push-up & Renegade Row

Circuit 3 (Core)
1) Full Crunches
2) Alternating Leg Raises
3) Spiderman Plank
4) Plank


Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive

I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.

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40-Minute Total Body Strength Training at Home (Low Impact, No Jumping)


About the Author

Hello there! I'm Jean Laguerre, a free-spirited soul who's overcome challenges. I'm here to share tips on weight loss, staying healthy, and living a fulfilling life. Let's connect with those seeking inner peace and a healthier life.

  • Random Bae says:

    I’m just here to check how hard is this workout. πŸ˜…

  • Kaushik Shandilya says:

    Hey Joanna! I hope you doing well. This workout and your explanation is bang on πŸ”₯ and brilliant πŸ’ͺ. Can’t wait to do this.

  • Anshuman Singh says:

    I’m doing your 30 minutes full body workout. I eager to know whether this workout is effective in maintaining my body strength or not?

  • Solana Kirsten says:

    Let’s do this!!! I promised myself I would reach my goal weight before this year ends. I already lose 2 inches on my waist and an inch on my belly. I just started this October. Thank u so much Joanna for the workouts! 😊

    • Marina Junge says:

      Well done!! Keep going β™‘ I also want to get in shape by the end of this year ☺ but wow! 2 inches is great!!

    • Solana Kirsten says:

      @Marina Junge Thanks a lot!!! We can do this! 🧑 Now, I have a 33-inch waistline and a 40-inch belly. I’m struggling with weight issues my whole life and I want to finally finish what I have had started, hopefully this year. :)))

      Consistency wins ✨

  • Chelsi Anilsara says:

    How does Joanna know what’s in my search history….. boom a lovely video out now!! I needed it very much!! Thank you much !!πŸ˜ƒπŸ˜ƒ

  • z f says:

    THANK YOU!!!! *Bear hug from across the web*

    I’m going to pair this with the 3K indoor home workout for the week along with assorted arms or hips mini ones across the week!! I’ve has herniated disc last year and also a knee tear and these look great!! Will be cautious ofc. But low impact sounds wonderful. Will do this workout and leave a comment on whether or not it hurts my knee or back.

    Lots of love Jo,
    Take care of yourself holistically! ❀

  • roronoa zoro says:

    Hey joahna… I have been folowing ur workout in lockdown and was able to lose 15 kg in total… Can u make a video on how to maintain the lost weight.. I m scared of gaining all those back so..
    ❀️❀️ Love from nepal

  • Linda Sun's Pancakes says:

    Omg Joanna !thank you so much for accepting my request for strength training video in your previous video ..ILY❀️❀️ Gonna try it right away!

  • drt yjc says:

    Love your workout Joanna! Thanks for helping us to keep fit. But would you create a Upper Body Strength Workout video that doesn’t require any weight/dumbbell? I want to train my upper body but I don’t have any weights in my home though…

  • MEERA YASMIN says:

    Hai Joanna , so good to see your workouts….u really make my day awesome by your workouts…..I genuinely started loving the healthy food habits,the workout,the freshness after it,the sweat,the body movement on workout and finding my inner body strength….. tnq you so very much for everything ….. Love you from the bottom of my heart πŸ’•πŸ’•πŸ’•πŸ’•πŸ˜πŸ€©πŸ₯° πŸ˜πŸ˜„πŸ˜€ πŸ˜ƒπŸ˜ƒπŸ˜ŠπŸ˜ŠπŸ˜πŸ˜πŸ˜πŸ˜πŸ˜πŸ˜πŸ˜‚πŸ€£πŸ₯³

  • Chaitra K. S says:

    omg perfect timing!! i was planning to do a full body workout tomorrow with weights and this video was uploaded! thanks Joanna❀πŸ₯°πŸ”₯

  • Alyssa Jones says:

    Omg, I love these workouts with weights. Please do more of these, in the future.

  • Heidi Cusic says:

    I love this channel, but somehow I fid myself stopping halfway through and dying

  • Talamoon Nisha says:

    I want to know how exactly can you know what’s going on in my mind .. I was absolutely looking for something like this ..
    Almost 1 hour, strength training, full body.
    And here you are ! ,,,❀️❀️❀️

  • 22JerushaMelanie says:

    Give yourself a shoulder-tap if you completed this workout successfully πŸ‘

  • Carla Young says:

    This is perfect! I was waiting for a video like this! Thank you!

  • Mr Ryan Gold's Secretary says:

    Just trying this workout and im telling u this is crazy! Im sweating since 2nd set of 1st circuit and drenching so much in 2nd circuit. And tbh i cant finish 2nd set of 2nd circuit, this is too much to my shoulders 😭 and during 3rd circuit, esp the crunch gosh i almost swearing to u joanna 😬 just 1 question, how to keep my back flat when im raising my legs? Because i cant control it, my back always arching.

  • Ayush BHARDWAJ says:

    Heh joana , really like your new haircut😊😊and well I was looking for strength training ..Thanku so much for sharing this video πŸ˜ŠπŸ˜ŠπŸ’

  • Sadhana Prabakaran says:

    Right when i needed it the most….. Thank you so much πŸ’œ πŸ’œ joanna soh… Die hard fan hereπŸ’•πŸ”₯πŸ₯°

  • Tanya Mishra says:

    Hi Joanna. I came across your channel a few weeks ago, and I just want to thank you for all the videos that you have posted : From the right exercises to the right diet, and even the right way to make a schedule. Not all YouTubers do this, and so I am all the more greatful.

    A few weeks ago, I was just trying different types of workouts and was getting in the middle of nowhere. I felt demotivated, to such an extent that I just wanted to give up. However, when I watched your video on ‘Know your Body Type’ , I realised where was I going wrong. Thank you so much for that one particular video, and also for the other amazing workouts you have posted so far.

    I just want to ask a question. How many hours a day should we actually exercise, and is it possible to do strength training if one doesn’t have dumbbells at home?? It would be really helpful if you could answer this question.

    Thank you very much once again ma’am.😊

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